8/13/10

1

Are You Passing the Stress Test?

Webinar with Steven Horne, RH(AHG)

Take a Lesson from Nature

  Bristlecone pines are the oldest known plants on the planet

  They grow in poor soil and under very harsh conditions

  Their wood is very strong

They have a rugged beauty

8/13/10

2

The New Genetic Science

  We are not a product of our genes

  We are a product of our genes + our environment + our choices

  Environmental stress demands more from our genetics

Stress and the Body

  Without weight creating stress on bones and muscles they weaken

  Without bacteria and viruses to challenge it, the immune system does not develop properly

  Our body needs challenges to develop

Stress and Life

  It’s easy to see successful people and think things like:   “Wow are they lucky.”   “Look at that natural

ability.”

  But the truth is that people who succeed the most usually fail the most, too

8/13/10

3

Stress Management

  Stress is not about the stressful events in our lives, it’s about how we react to those stressful events

  So, stress management is not about ending stressful events, it’s about managing our response to them

Aspects of Stress Management

  Physically giving the body what it needs to meet the challenge

  Adjusting our attitude to change the story we tell ourselves about what happens to us

  Learning to use the “energy” of stress constructively

Normal Stress Reaction

Difficulty  encountered 

Body reacts to difficulty 

Rebound 

Recovery 

8/13/10

4

Chronic Stress Effects

  Chronic muscle tension   Backache   Neck pain   Headaches

  Shallow breathing

  Eye strain

  Heart Problems   High blood pressure   Irregular heartbeat   Rapid heartbeat   Increased coronary

inflammation

More Chronic Effects

  Digestive and Intestinal   Indigestion   Acid Reflux   Irritable bowel   Diarrhea   Constipation

  Mental   Feeling unable to cope   Mental confusion   Loss of short term

memory   Difficulty

concentrating   Emotionally sensitive

Adrenal Exhaustion

  When stress overpowers our ability to cope we suffer from adrenal exhaustion

  When the adrenals are exhausted we lose our ability to cope with the normal stress of life

8/13/10

5

Signs of Adrenal Exhaustion

 Restless sleep with disturbed dreams

 Waking up frequently at night

  Tired during the day

  Feeling confused, forgetful and emotionally sensitive

 Pulsing pupils

 Quivering tongue

Symptoms of Ennervation (Nervous Exhaustion)

  Chronic feelings of nervousness and anxiousness

  Trembling fingers, unsteady hands

  Feeling “shaky” inside

  Extreme fatigue

Stress and the Body

  Good nutrition is essential to dealing with stress

  Physical activity is vital to counteracting stress

  Herbal remedies can help us physically and emotionally cope

8/13/10

6

Stress and Diet

  When life demands a higher level of performance, it takes extra nutrition

  Unfortunately, most people respond to stress by eating worse!

  This compounds our stress by depriving our body of the nutrients it needs

Nutrition for Stress

  B-complex vitamins

  Vitamin C

  Minerals   Magnesium   Calcium

  Amino Acids

  Antioxidants

Eating When Stressed

  Stress inhibits digestion, so take digestive enzymes

  Eat more raw food, especially fruits and vegetables

  Avoid sugar and refined carbohydrates

  Avoid caffeine and excessive alcohol

8/13/10

7

Nervine Herbs for Stress

Singles

  Hops

  Valerian

  Skullcap

  Kava Kava

  Passion Flower

  Chamomile

Formulas

  Stress-J

  Herbal Sleep

  Chinese Stress Relief

Adaptagens for Stress

Singles

  Eleuthero Root

  Korean Ginseng

  American Ginseng

  Schizandra

  Suma

  Rhodiola

Formulas

  Nervous Fatigue Formula

  Adaptamax

  Suma Combination

Pituitary

Hypothalamus

Adrenals

CRH

ACTH

Cortisol

cAMP

TargetCells

_

+

+

+Adaptagens

7-Keto

cAMP

+

BrainStress

_

_

Adaptagens and Stress

8/13/10

8

Nutri-Calm

  Feeds adrenals and nerves with vitamin C and B-complex

  Has a mild adaptagenic effect (schizandra)

  Calms nerves with hops, passion flower and valerian

Adrenal Support

  Feeds and rebuilds depleted adrenal glands

  Helps with fatigue, “burn-out,” sleep disturbances, chronic inflammation and stress

  Helps move protein through the system and regulates insulin

Nervous Fatigue Formula

  One of the best remedies for feeling “burned out”

  Aids liver detoxification

  Promotes better sleep and energy during the day

  Adaptagenic

8/13/10

9

Kava Kava

  One of the best all around herbs for anxiety

  Relaxes muscles

  Promotes a calm, but focused state of mind

  Improves sleep

Stress Begins with Perception

  Most modern stress isn’t physical, it’s mental and emotional in nature

  Stress chemicals are released whenever the brain perceives a stressful experience (whether real or imaginary)

  Change your perception and you change your stress level

Stress-Reducing Breathing Exercise

  When you are becoming stressed, stop and think: “How am I breathing right now?”

  Breathe in slowly, then think, “I am…”

  Breathe out slowly, then think, “...relaxed.”

8/13/10

10

More Instant Stress Reduction Tips

 Notice your feet, make sure they are flat on the floor and feel the ground beneath you

 Become aware of your body - focus on the feelings and sensations of your body

 Count your breaths (in-2-3-4, out-2-3-4) and extend the count

“Squaring” the breath

  Count your breath, making all four parts of the breathe even

  Breathe in, 1-2-3-4

  Hold, 1-2-3-4

  Breathe out, 1-2-3-4

  Hold, 1-2-3-4

Positive or Negative Focus

Negative   Thinking about what you

don’t want

  Thinking about your problems

  Trying to avoid stress

  Trying to anticipate the future (worry)

  Thinking about what you don’t have

Positive

  Thinking about what you do want

  Thinking about solutions

  Making time for pleasure

  Focusing on what you need to be doing right now

  Being grateful for what you do have

8/13/10

11

What is Your Purpose?

  Victor Frankl, author of Man’s Search for Meaning, discovered that a person can endure almost anything if they have a sense of meaning or purpose for it

  Do you have a sense of purpose in your life

Purpose Goes Beyond Goals

  Purpose is something that gives you a higher meaning in life

  Purpose is something that is usually for the benefit of others, not just yourself

  The most powerful purpose is something you are willing to give your life (and perhaps even die) trying to achieve

Means and Ends in Life

Means to Life

  Food

  Clothing

  Shelter

  Money

  Sex (Reproduction)

Ends to Life

  Discovery

  Invention

  Creation

  Service

  Devotion

8/13/10

12

Michael Losier’s “Magic Reset” Button

  The “magic reset” button for negative thinking is: “What do I want?”

  It works for other people, too: “What do you want?”

  This changes focus from the negative to the positive

Don’t “Wallow” in Your Problems

  Most people spend a lot of time and energy thinking about and talking about their problems

  In other words, they “wallow” in their difficulties

  Train yourself to think about and talk about potential solutions, that is, “what can I do about it?”

Plan for Pleasure

 A pleasurable experience does more good for your body than a stressful experience does harm

 So instead of avoiding stress, make time for pleasure

8/13/10

13

The Pleasure Prescription

  Make a list of 10 things that bring you physical pleasure

  Plan time to do at least one of these things every day

  Creating pleasure “sharpens your saw” meaning it makes you more productive with the rest of your day

Pleasure Ideas

  Taking a warm bath or soaking in a hot tub

 Engaging in crafts or hobbies

 Getting a massage

 Cuddling

  Listening to great music

  Playing a game

  Taking a walk

  Gardening

  Savoring a delicious treat

  Making love

Let Go of What You Cannot Control

 Trying to be responsible for what is not in your control is a path to pain and stress

 Focus on what is in your control and leave the rest to other people and God

8/13/10

14

Slow Down and Be Present

  The past is gone

  The future is only possibilities

  The only change we can make is right now

  Present moment awareness dissolves most stress

What in This Moment?

  Try Eckhart Tolle’s suggestion from The Power of Now

  Ask yourself – “What in this moment is lacking?”

  Generally speaking we are fine in the moment

Tricks for Being Present

 Connect with your body  Become aware of your body and its feelings

and sensations  Ground yourself

 Notice your surroundings  Look for something beautiful  Look for something to appreciate

8/13/10

15

More Tips on Being Present

  Think positively  Think about what you want, not what you

don’t want

 Watch your thoughts  Practice meditation  Observe your thoughts as if they weren’t

yours

Have a Gratitude Attitude

 Practicing looking at what’s good in your life and being thankful for what you have and what others do for you for you

 Look at what you have not at what you lack

Identify Your Real Needs

  Advertizing programs us to feel like if we can’t have everything we should be unhappy

  This isn’t true, because beyond having food, clothing and shelter, happiness has little to do with material possessions

8/13/10

16

Camping Lessons

  Luxury Camping   Hauling all the

“comforts of home” on a camping trip

  Super Luxury Camping   Taking as little gear as

possible and spending more time playing

  It’s a lesson in life, more is not always better

Apples up Stars in your eyes 

Hang onto your silver dollar Glide down the glory road of life with a gratitude attitude 

Questions and Answers